Friday, January 15, 2016

[Healthy_Recipes_For_Diabetic_Friends] French Lentil and Vegetable Soup with Bacon - 35g Carbs, 12g Fiber, 8g Sugar


French Lentil and Vegetable Soup with Bacon - 35g Carbs, 12g Fiber, 8g Sugar

From: - By Jennifer Segal
Servings: 6
Total Time: 1 Hour

3 slices bacon, finely chopped
1 Tbsp olive oil
1 large yellow onion, finely chopped
1 stalk celery, finely chopped
2 medium carrots, diced
3 cloves garlic, minced
1 14.5 oz can diced tomatoes
6 cups chicken broth, best quality such as Swanson
1 cup French lentils OR common brown or green lentils
1/2 tsp dried thyme
2 bay leaves
1 tsp salt
1/4 tsp ground black pepper
A few tablespoons chopped fresh parsley, for garnish (optional)

Fry the bacon in a large pot over medium heat, stirring frequently, until the fat is rendered and the bacon is crisp, 4-5 minutes. Add the olive oil, onions and celery and cook, stirring occasionally, until the onions are soft and translucent, about 5 minutes. Add the carrots and garlic, stirring constantly, and cook 1 minute more. Add the diced tomatoes (with their juices), chicken broth, lentils, thyme, bay leaves, salt and pepper and bring to a boil. Cover partially, reduce heat to low and simmer until the lentils are tender, 45-50 minutes (less for common lentils). Fish out bay leaves and discard.

Use an immersion blender to puree the soup until the broth is slightly thickened, or to desired consistency. (Do not puree too much or the soup will get too thick, and you'll lose the integrity of the lentils.) If you don't have an immersion blender, transfer about 2 cups of the soup to a blender and puree until smooth, then return the blended soup to the pot. Garnish with fresh chopped parsley if desired and serve. (Note: The soup may thicken as it sits; thin with a bit of water if necessary.)

Servings: 6
Nutrition per Serving: 318 Calories, 12g Fat, 3g Saturated Fat, 17mg Cholesterol, 878mg Sodium, 35g Carbs, 12g Fiber, 8g Sugar, 17g Protein


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